Snap Fitness Health & Fitness Blog

You are currently browsing all 208 posts in the Strength Training category.

Posts 31 - 40 of 208

Treadmill Interval Calorie Burner

By: Snap Fitness


Interval training is an effective way to get more out of your workout and burn more calories.


With Interval Training, you should be working at or above 85% of your max heart rate for a period of time, followed by a recovery period at 60-70%. This type of workout has a lingering effect, which helps your body burn more calories after your workout.


To learn more about Interval Training, check out Jodi’s blog on "The Importance of Varying Exercise Intensity.”


Now turn up your tunes and get to work! 


Optimal Upper Body Superset Workout

By: Snap Fitness

In a superset, you perform two exercises back to back without a rest. For this superset workout, each superset is made up of two exercises that work on opposing muscle groups or joint actions.


The added bonus for superset workouts? You are cutting out that resting period between sets, so you will get out of the gym and on with your day that much quicker!


Be sure to set up your equipment before you start to make the most of your time.


The Warm-Up:


High knees – 60 seconds

Mountain climbers – 60 seconds

Jumping Jacks – 60 seconds


The Workout:


8-10 reps of each exercise

Complete 3 sets of each superset and move on to the next


1a. Dumbbell or barbell bench press

1b. Bent-over dumbbell row


2a. Dumbbell shoulder press

2b. Pull-up / Assisted pull-up


3a. Dumbbell curl

3b. Tricep kickbacks 


The Cool-down:


End your workout routune with some ab work and stretching


1. Straight Arm Plank (1 min.)

2. Bicycle crunches (30)

3. Elbow Plank (1 min.)

4. Stretching exercises for 3-5 minutes



Click here to get a printable version of this workout! 

Love Your Legs Workout

By: Snap Fitness

The Warm-up:


3-5 minutes on low intensity settings on any cardio equipment including treadmill, elliptical or bike.


The Workout:


8-10 reps of each exercise

Complete 3 sets of each exercise and move on to the next


1. Cable Leg Raise


2. Cable Glute Kickbacks


3. Adduction Machine


4. Abduction Machine


5. Dumbbell Calf Raises


The Cool-down:

Hamstring Stretch

Press one heel forward, keep that leg stretched, hands at hips, push hips back and hold for 20-30 seconds then switch legs


Quad Stretch

Stand tall, balance on one leg, bend the opposite knee, reach back to that heel and pull toward the seat.  Avoid over-arching the low back.  Keep abdominals in and strong.  Hold for 20-30 seconds then switch legs

Cardio Circuit Challenge

By: Snap Fitness

Looking for a way to keep your cardio workouts interesting? Try our Cardio Circuit Challenge!


The workout challenges you to complete a ½ mile on the treadmill, get off and perform a few exercises, then get back onto the treadmill for another ½ mile!


Go with whatever pace and incline you are comfortable with! 


The Workout:


Start on the treadmill with:

½ mile run, walk or jog on the treadmill


Get off the treadmill and perform the following: 

100 Mountain climbers

100 Jumping jacks

1:00 plank


Hop back onto the treadmill for:

½ mile run, walk or jog on the treadmill


Repeat if you dare!


Click here to get the printable version of this workout! 


How to Perfect the Squat

By: Snap Fitness

Known by many as the ‘king of all exercises,’ the squat earns its nickname by working multiple muscle groups - hips, glutes, quads, hamstrings and core.


But a sloppy squat won’t do you any good, and can cause knee and lower back pain. Today is the day to learn how to perfect the king of all exercises and start getting all the benefits the move has to offer.


Things to avoid:


1. Leaning too far forward



2. Bending with your knees, opposed to your hips



3. Allowing heels to come off the floor





How to perfect the squat:


1. Stand with feet shoulder width apart, looking straight ahead.


2. Shift hips back. Keep bringing the hips back as the knees start to bend.


3. Keep your chest and shoulders upright with the back straight.


4. Allow hip joint to go lower than the knees, if comfortable.  Go as low as you can before it is either A. uncomfortable, or B. your posture changes.


5. Exhale and engage core while driving though the heels to return to standing.


6. Keep heels glued to the floor the entire time


Ab Scorcher Workout

By: Snap Fitness


No pain, no gain! At least that’s what we are told.


You know you’ve gotten a good ab workout when you can feel it the next day. This ab scorching workout is designed to reach the part of the core that is usually missed from traditional sit-ups which will give you the overall result you are looking for.


It may not be bikini season, but do the work now and it will pay off later!




Click here to get the printable version of this workout! 


Not sure how to perform some of the exercises? Take a look below! 


Lying Leg raises



Bicycle crunches



Elbow plank






Flutter kicks



Side plank (right)






Reverse crunches



Side plank (left)



8 Ways to Celebrate National Family Health & Fitness Day

By: Snap Fitness

Parents, become a healthy role model to your children! Getting children active at a young age will help them learn about the importance of healthy habits.


Here are some activities the whole family can enjoy together while staying active!  


1. Take a bike ride to a local park and enjoy a picnic


2. Pick your own apples from a nearby apple orchard


3. Get the whole neighborhood involved in a friendly touch football or kickball game. For younger kids, put together a game of capture the flag or kick the can.


4. Go for a walk and collect colorful fall leaves


5. Go for a hike in the woods


6. Visit a pumpkin patch


7. Fly kites


8. Find your way through a corn maze


Most importantly, have fun! 

Cardio / Strength Workout

By: Snap Fitness


Do you have a cardio routine you haven't switched up in a while? Do you feel like you have hit a plateau?


If your body gets used to doing the same workout routine all the time, it can cause you to plateau. You need to switch things up and we have the workout solution for you!


Adding strength exercises in-between cardio blasts will challenge your muscles and help burn those extra calories. 


This workout is a perfect boredom-buster! 



Click here to get the printable version of this workout!  


Not sure how to perform the resistance band exercises? Check out the photos below! 


Squat, Curl to Shoulder Press








Lat Pull Down



Chest Fly


Commercial Break Workout

By: Snap Fitness

What do you usually do during a commercial break while watching your favorite TV program?


If you’re honest with yourself, more than likely you either go to the refrigerator, flip through other TV channels, or check your phone. How about getting in a mini workout instead? Who doesn’t want to burn a few extra calories?


Follow the table below, and choose a cardio exercise for your first commercial break, and a core exercise for the second commercial. Continue to alternate cardio and core exericese to burn the most calories and challenge your body.


Its time to put down the remote, and take a commercial “break” from your old routine!



Click here to get a printable version of the workout! 



Leg Pyramid Workout

By: Snap Fitness

The Warm-up:


Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.



The Workout:


For this pyramid workout, complete the following upward, then downward sequence of reps for each exercise. Adjust the weight for each set for the maximum you can tolerate.


10 reps

12 reps

15 reps

12 reps

10 reps


Rest 15-30 seconds in-between sets.


Complete the pyramid for one exercise, then move on to the next exercise. 


Exercise 1: Side Lunges



Exercise 2: Bodyweight Squats




Exercise 3: Dumbbell Front or Back Lunge



The Cool-down: 


End your workout with stretching exercises for 3-5 minutes.

Click here to get the printable version of this workout!  


Posts 31 - 40 of 208